The 6 Pack Chef: Easy to Cook, Delicious Recipes to Get Shredded and Reveal Your Abs (4 page)

Ingredients

¼ teaspoon grated lemon zest

1.5 tablespoon lemon juice

1 tablespoon garlic, finely chopped or minced

0.5 teaspoon dried oregano

1 tablespoon finely chopped jalapeno peppers

1 tablespoon olive oil

Sprinkle of salt

½ pound of chicken tenders, or breasts sliced lengthwise.

1 bell pepper, seeds removed and thinly sliced

½ onion, thinly sliced

Directions

Preheat oven to 425F.

Mix together the lemon zest, lemon juice, garlic, oregano, jalapenos, oil and salt in a bowl.

Add the chicken, pepper and onion to the bowl and toss to coat thoroughly.

On a baking tray spread the chicken tenders out evenly and cover with foil.

Bake for about 25 minutes, or until the chicken is cooked through.

Ingredients

1 mackerel fillet

1 bag of salad leaves

1.5 beetroots chopped into chunks

¼ cup of pomegranates

2 teaspoons red wine vinegar

2 tablespoons extra-virgin olive oil

Juice and grated zest from 1 half of an orange

Sea salt, to taste

Ground black pepper, to taste

Directions

Place a pan over a medium heat and add 1 tablespoon of oil.

Heat the oil and then add the fish skin side down. Leave it to cook whilst you make the dressing.

In a bowl add the vinegar, remaining oil, orange zest and juice and the beetroot. Toss well.

Microwave this bowl until the beetroot is cooked and warmed through.

Add the salad leaves and pomegranates to the bowl and toss everything well.

After the mackerel has cooked for 5 minutes skin side down. Flip it and cook for a further 2 minutes, or until done. Fish should flake easily with a fork.

Lay the salad and beetroot on a plate and place the fillet on top of it. Drizzle any remaining sauces or juices over the dish as dressing.

Ingredients

2 cups of broccoli

½ cup of quinoa, cooked and cooled

2 avocados, stone and skin removed, chopped into chunks

1 cup of rocket leaves

2 tablespoons extra-virgin olive oil

1 teaspoon mustard seeds

1teaspoon caraway seeds

150g sunflower seeds

150g pumpkin seeds

3 tablespoons sweet chilli sauce

1 lemon, for dressing

Directions

Cook the broccoli in a pot of boiling water.

Once cooked drain and set aside to cool

In a large bowl add all the remaining ingredients, except the lemon, and toss well.

When ready to eat squeeze the lemon over the dish.

Eat cold.

Ingredients

2 eggs

1 can of tuna

Handful of green beans, chopped

Handful of cherry tomatoes, halved

1 cup of spinach, pressed

2 tablespoons low-fat mayonnaise

3 tablespoons balsamic vinegar.

Ground black pepper, to taste

Directions

In a pot of water add the eggs and bring to a hard boil. Once cooked, drain and set aside.

In a bowl mix together the beans, tomatoes, spinach, 2 tablespoons of vinegar and toss well. Set aside.

Mix the tuna with the mayo, pepper and remaining balsamic. Set aside.

Remove the shell from the eggs and cut into slices.

Create a bed from the salad and grind more pepper over this. Place the tuna in the centre and place the egg slices along the side.

Ingredients

1 can of tuna

1 grated carrot, skin removed first

1 courgette, cut into rounds

1 head of Broccoli, ripped or cut into small pieces

Handful of green beans

2 tablespoons light soy-sauce

½ teaspoon ground ginger

1 teaspoon red pepper flakes

1 tablespoon extra-virgin olive oil

3 tablespoons of water

Directions

Place a wok over a medium-high heat and add the oil.

Add the green beans and broccoli to the pan and cook for 2 minutes, stirring continually.

Add the water and leave until it starts to steam.

Add the tuna, courgette and carrot. Mix well and cook for a minute, stirring continually.

Sprinkle the ginger and pepper flakes in and toss everything well. Continue until broccoli falls off a fork when stabbed. Should take a few minutes.

Take off the heat and drizzle with soy sauce.

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Anyway, onto the dinner recipes now, enjoy!

Ingredients

5 oz. scallops, enough for 2-4 skewers

1 tablespoons extra-virgin olive oil

Juice from half of a lemon

½ teaspoon thyme

2 shallots, peeled and halved

2 bell peppers, cut into chunks

6 cherry tomatoes

½ zucchini, cut into rounds

Ground black pepper, to taste

Sea salt, to taste

Skewers, soaked in water

Directions

In a bowl combine the oil, lemon juice, thyme, salt and pepper. Mix well and then add the scallops to this mixture and coat well. Leave to sit in this marinade for 20 minutes.

Whilst you marinade the scallops preheat your broiler/grill.

Skewer the vegetables and scallops in an alternating fashion.

Season with salt and pepper.

Place under grill and cook for about 2-3 minutes per side.

This will cook enough for several portions, store in refrigerator for up to 1 week

Ingredients

1 tablespoon extra-virgin olive oil

1 onion, sliced

2 chilies, seeded and chopped

1 bell pepper, chopped

1 jalapeno, stem removed and chopped

1.5 lbs of stewing meat cut into cubes, roughly an inch in size

1 can of cannellini beans, drained

6 tomatillos with the husks removed, chopped

5 small chopped green chilies

4 cloves of garlic, finely chopped

1 cup of chicken broth

¼ teaspoon thyme

2 teaspoons oregano

2 teaspoons cumin

½ teaspoon ground black pepper

1 teaspoon rock salt or sea salt

1 tablespoons yellow cornmeal

Directions

In a large pot add the olive oil, chopped onion, 2 chilies, bell pepper and cook on high until the onion begins to turn translucent. Should take 3-5 minutes.

Add the beef and brown lightly. Stirring frequently.

Add the rest of the ingredients to pot and stir.

Bring everything to a boil and then switch the heat to low and simmer for 8 -9 hours.

Season with salt.

Ingredients

1 cup of quinoa

2 cups of vegetable stock

1 teaspoon of minced garlic

1 bay leaf

Ground black pepper, to taste

Sea salt, to taste

1 cup of chopped halved cherry tomatoes

Juice and zest from 1 lime

1 cup of chopped cucumbers

Half of an onion, chopped

1 bell pepper, chopped

Directions

Add the quinoa to a large pan and add the stock, garlic, bay leaf, pepper and salt. Bring to a boil with a medium heat.

Turn the heat down and let simmer for 15 minutes. Stirring occasionally.

Take off the heat and let it sit for minutes.

Fluff the quinoa with a fork.

Add the vegetables and herbs. Toss until mixed well.

Season with salt and pepper.

Ingredients

2 chicken breasts

2 tablespoons sun dried tomatoes, chopped

2 tablespoons feta cheese, crumbled or torn

2 tablespoons black olives, stones removed and chopped

1 teaspoon of minced garlic, or finely chopped

1 tablespoon pine nuts

1 tablespoon balsamic vinegar

1 tablespoon extra-virgin olive oil

Directions

Preheat oven to 350F

In a bowl toss together all ingredients except for the chicken breasts.

Slice the chicken along the side creating a pocket in the breast. Don’t cut the whole way through.

Place the stuffing inside the chicken.

Lay on an oven proof dish, drizzle with more oil and bake for 15 minutes.

This recipe makes enough for 3-4 servings. Can be kept in refrigerator for up to a week.

Ingredients

500g extra-lean minced beef

2 tablespoons minced garlic

4 teaspoons paprika

2 teaspoons cayenne

1 onion, chopped

1 can of kidney beans

1 can tinned tomatoes, chopped

1 tablespoon red pepper flakes

2 cups pressed spinach

1 tablespoon extra-virgin olive oil

Directions

Put a large pot over a medium heat and add the oil.

Once the oil is heated add the onion and half of the garlic. Cook for 5 minutes.

Add the beef and cook until well browned. Stirring frequently.

Add the tomatoes, kidney beans, pepper flakes, paprika and cayenne. Stir well.

Turn the heat to low and cook for 20 minutes. The sauce should have thickened by this time.

Turn off the heat add the spinach and stir in.

Cover and let sit for 1-2 hours.

Ingredients

2 salmon fillets

3 tablespoons sweet chilli sauce

1 red onion, chopped

1 garlic clove, finely chopped

1 courgette, sliced lengthwise

Directions

Preheat oven to 350F

Layer the bottom of an oven proof dish with chopped onion, garlic and courgette.

Place the salmon fillets on top and drizzle sweet chilli sauce over everything. 

Cover and bake for 15-20 minutes.

Serve with green vegetables

Ingredients

2 Chicken breasts, sliced

1 tablespoon of jerk seasoning

3 red onions, sliced

1 cup of chicken stock

1 cup Quinoa

1 head of broccoli, cut or torn into small pieces

1 tablespoons of extra-virgin olive oil

Directions

Place the chicken and seasoning in a sealable bag and seal.  Massage the bag gently to season the chicken and then let it marinate for one hour.

Cook the quinoa, as per package instructions, in the chicken stock.

Place a pan over a medium heat and add a tablespoon of oil.

Add the chicken, onion and broccoli to the pan and cook for 5 minutes.

Drain the quinoa and put on a plate. Add the contents of pan onto the top and any juices left in the pan use as a dressing.